Comparing Nutrients in 7 ounces Navel Oranges VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Navel Oranges	Hickorynuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28% 36.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Hickorynuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Hickorynuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	163% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	398% 9.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Hickorynuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Hickorynuts:

• 7 ounces of Navel Oranges have 29.6 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 12.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Hickorynuts provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Hickorynuts:

• 7 ounces of Navel Oranges have 32.4 times more Water than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.4 times more Calcium, 18.9 times more Copper, 16.3 times more Iron, 15.7 times more Magnesium, 159 times more Manganese, 14.6 times more Phosphorus, 2.6 times more Potassium, more Selenium and 53.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Hickorynuts contain 13.4 times more Energy, 429.1 times more Fat, 414 times more Saturated Fat, 116.3 times more Omega 3, 896.7 times more Omega 6, 1.5 times more Carbohydrate, 2.9 times more Fiber and 14 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Hickorynuts

What are the health benefits of Navel Oranges compared to Hickorynuts?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and reduce inflammation. Hickory nuts are rich in healthy fats, protein, and essential minerals like manganese and copper which can support heart health and brain function. Both can be part of a balanced vegan diet, offering unique health benefits.

Can I lose weight easier by eating more Navel Oranges or Hickorynuts?

Both Navel Oranges and Hickory nuts can be part of a healthy weight loss diet due to their nutrient content and fiber. However, Navel Oranges are lower in calories and higher in water content, making them a more weight-loss-friendly option compared to Hickory nuts, which are higher in calories and fat. Incorporating more Navel Oranges into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts.

Should I eat more Navel Oranges or more Hickorynuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Hickory nuts, on the other hand, are a good source of protein, healthy fats, and other nutrients that can support muscle growth. Including a variety of plant-based protein sources such as nuts, seeds, legumes, and whole grains in your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Hickorynuts?

Navel oranges have a higher environmental impact compared to hickory nuts due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Hickory nuts, on the other hand, are a more sustainable option as they require less water and can be grown in diverse agroforestry systems. Additionally, hickory nuts are often grown locally, reducing transportation emissions.